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I promised to put together some kettlebell workouts together for home use:

  • I will make suggestions on bell weight ranges but obviousdly it will be l;imted by what you have…and that is perfect.
  • Watch your form. Go for perfect form from start to finish.

Fun Kettlebell Workouts

The 365: 365 swings – using a heavier bell (go nuts)
Women: nothing under 40lbs. Men nothing under 60. Sets of – whatever you want.

Simply simple:
Clean, squat, press
10 reps per side for 8 Rounds.
Women: nothing under 25lbs. Men: nothing under 40lbs.

The 400 Tabata: Use a timer and perform 400 two-handed swings.
20 seconds on and 10 seconds of rest between. Count!
Women: nothing under 35lbs. Men: nothing under 55.

Snatch and lunge special: 10 Snatches each side, followed by racked lunges 10 per leg.  5 rounds.  If you are not good with the snatch, try the high pull instead.

The Very Modified “Man Maker”/ “Woman maker”:
This is a complex, meaning all movements flow together one after the other.
Rest only after each full set (both sides) are complete.
2 burpees
2 cleans from the floor
3 clean, squat and press
4 Two handed swings
5 Rows
2 burpees
(Perform this on one side then then the other)
Women: nothing under 25lbs. Men: nothing under 40lbs.

Let’s clean and stuff:
5 clean from the floor followed by 5 Snatches and 5 squats
As many reps as possible (AMRAP) in 10 minutes. How many can you do?
Women: nothing under 25lbs. Men: nothing under 40lbs.

450 swings – sets of 25.
Women: nothing under 40lbs. Men nothing under 60.

Get Up & Go
5 Get-Ups per side
10 Snatches per side
10 Goblet Squats

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